Stretching
At healthpro we firmly believe that the development and maintenance of flexibility through regular stretching is an integral component of any exercise regime. Not only assistive to sporting performance, flexibility has important implications for injury prevention, postural alignment, and post-exercise recovery, and its application can offer an enormous feeling of relaxation and wellbeing.
Flexibility, defined as the range of motion around a joint, is adversely affected by a number of factors throughout the lifespan. As an individual increases in age, the inherent elasticity of muscles and tendons naturally declines, and engagement in all manner of work activities from the very labour intensive, to the very sedentary, causes additional shortening and contraction of these tissues. Furthermore, the practice of regular exercise can, paradoxically, reduce flexibility, particularly so in modes of exercise involving repetitive motion such as running or cycling. It is therefore essential to engage in regular and applied stretching as a means of off-setting both age- and activity-related reductions in flexibility. We recommend incorporating stretching into the daily routine – dedicating 10 - 15 minutes each day to stretching is entirely feasible for most people, and is sufficient to achieve substantial improvements in flexibility. Time should also be allocated to stretching post-exercise as increased muscle temperature during this period facilitates highly beneficial deep stretching.
As a general rule, repeat stretches within a sequence 3 – 4 times, gradually extending the time (work from 20 – 40 seconds as a guide) and extent of the applied stretch on each successive repeat. Give particular attention to areas of the body which may be less flexible than others. Aim to relax into, as opposed to rebel against the applied stretch (deep inhalations through the nose, followed by long exhalations through the mouth may help to facilitate this) and always enter and exit a stretch in a slow and controlled fashion.
Stretches For General Flexibility
The home environment is ideal for stretching – warm, comfortable, and your own space. Find a ti ...
Stretches For Running
Running requires repeated movement of the limbs and torso within relatively confined ranges, caus ...
Stretches For Cycling
Continued application of the pedalling action, by virtue of its precisely defined range of motion ...
Stretches For Swimming
Swimming is a whole body exercise, with different strokes requiring different patterns of joint m ...
Stretches For Racquet Sports
Racquet sports such as tennis, badminton, and squash require dynamic movement, with good flexibil ...
Stretches For Golf
Rotational flexibility of the torso and freedom of movement in the shoulders are paramount to opt ...
Stretches For Soccer
With muscle and tendon injury common at nearly all levels of the game, maintaining good flexibili ...
Stretches Gaelic Games
Gaelic football, hurling and camogie place unique demands on the musculature of the body, requiri ...
Foam Rolling
A foam roller is a cylindrical piece of exercise equipment used to administer self-massage by app ...